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Simple Glute Activating Exercise For Women


Glute exercises are an absolute must in any exercise program for women!

Whenever we are standing, we are working our glutes. The trouble these days is the lack of standing we do. Think about how much we are sitting throughout the day; working a computer, driving, watching tv. Our muscles not only become weakened from all this sitting, they forget how to contract, especially true with our glutes.

Learn how to activate your glutes properly before attempting to use heavy weights to increase their size or give your butt a lift. Keep your mind on the muscle you are working to ensure you are using the right one!

Benefits of Exercising Our Glutes Ladies

Our glutes are the largest muscle in the body and therefore is one of the body’s top calorie burning muscle.

==> If our glutes are weak, a disruption is caused in our body’s muscular balance, causing pain and injuries. Weak glutes can also cause a pelvic tilt, putting stress on the spine and also pushes out the lower abdomen. This push can make it look as though we have a pooch – not nice.

Function of the Gluteus Maximus

Everytime we raise our thigh out to the side, rotate our leg so that the foot is pointing outward or thrust our hips forward, our glutes are working to create this motion. When squatting, our glutes are activated when we stand by straighten our hips.

Best Glute Exercises

  • Deadlift
  • Hip raise
  • Reverse Hip Raise

If you want more information from an expert on activating not only your glutes, but EVERY single muscle in body, click the link below to learn from one of the world’s TOP experts.

==> Go to top expert to learn how to properly train each muscle and see the difference in your body

Join the discussion 20 Comments

  • Rumiana says:

    Good exercises, an advanced variation is to elevate feet on a chair and it becomes more challenging.

  • Jenni says:

    On the floor is ok but not quite sure about the stability ball…looks pretty tiring!

  • Monica says:

    Absolutely correct, these exercises are great for the glutes. Another one is standing holding the back of a chair, feet hip width apart with feet turned slightly out. Raise up on toes at the same time tighten the glute muscles, hold for a second or two rhen lower feet to the floor. Repeat ten or more times. This one is perfect for any age group & safe.

    I love your demos but the Fitness club you workout in tends to be very noisy which makes listening to your instruction difficult, if not impossible sometimes.

  • Duane Wert says:

    Yes very good work out for glutes. I try to get my wife to do them, she dose but wont stick with it. thanks for demo………..:)

  • ann says:

    hi,I enjoy your exercises but I want to know where you get your gym wear from.

  • Lisa says:

    Great stuff! All my clients do all these variations because strong glutes are soooooo important to good posture and balance. 🙂

  • Toni says:

    I love your exercises too and am most interested in the routines and such you can do at home, I especially like your 5 minute Fury circuit workouts.

  • roxi says:

    love the exercises.I want to ask you something.I was reading somewhere that if you want to increase your butt size is good if you do one exercises for glutes when you woke up and before you go to bed every day but every day has to be a different think it’s oki?your not going to burn the muscle?thx

    • Flavia says:

      I don’t think it will hurt to do that but I don’t think that is necessary. For building your glutes you have to lift heavy and make sure your glutes are activated…sometimes we have a hard time with this because we sit a lot.

  • roxi says:

    thanks Flavia.the thing is that the Mother Nature give the perfect shape but i start to work out and my legs and my…got skinier, but i still have the same could be that i burn fat and now i haveto build muscles right?thanks a lot;)

  • sarah says:

    hi flavia if i want to build my glutes how many time per week i do excercise for it ?

    • Flavia says:

      You can include some glutes on 3 workouts (1 being your leg day). You can add them with any other day and do 1-3 exercises with heavy weights and explosive movements. Make sure you are getting low on your squats to activate them 🙂

  • sarah says:

    can you tell me please what is explosive movment and how can i do workout with weight?

    • Flavia says:

      Explosive is anything that you explode off the ground when doing – a jump would be explosive. You can do a squat jump for example!

  • Marie B says:

    Good day

    I need some help with the stability ball: cant use it safely so far

    anyone has any tips that would help?

    Any personal experiences to share?

    Can i do without the ball?

    • Flavia says:

      Hey Marie,

      You can try to put it against the wall for some support (if you don’t need to move it). If you subs for FBL here are some:
      Stability Ball Jacknifes: You may use both legs together or substitute with Reverse Crunch off floor or bench

      Stability Ball Touchdown: Put stability ball against a wall

      Stability Ball Pike: Start with the ball against a hard surface, advance as far as you can and go back to start postition.

      If unable to do so, practice your V ups and become stronger before attempting

      Rollouts: Stability ball Leg Drops- here you will hold the SB between your feet, arms out the side, lying face up. With legs straight, raise your legs up and lower as low as you can without touching the ground and repeat.

      Feel free to add in any abdominal exercises from

  • Alvin says:

    That looks like a great exercise! I also think that doing pushups in general is great for building up our core and butt.

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